Welcome to Week 2 of the ALPHA BUILD WORKOUT — the phase where intensity moves to a whole new level.
If Week 1 built strength and control, Week 2 forces your muscles to grow under tension.

This week focuses on:
✔ Higher rep ranges (12–16)
✔ Strict 3-second tempo on every rep
✔ 110-second rest periods
✔ Maximum muscle fiber breakdown and insane pumps

The goal is not just lifting — but controlling every inch of the movement.
Slow down, stretch hard, and contract like your life depends on it.

WEEK 2 TRAINING SPLIT

CLICK HERE TO DOWNLOAD

HOW TO WIN WEEK 2

✔ Record your weights and aim to beat Week 1
✔ Use the full 3-second tempo on every rep
✔ Never cut rest short — 110 seconds means real recovery
✔ Eat like someone trying to build a new body
✔ Hydrate heavily
✔ Sleep 7–9 hours

Week 2 is uncomfortable — which means it’s working.

THE MINDSET

You will want to rush reps.
You will want to stop early.
You will feel the burn and think you’re done.

But Alpha doesn’t quit.
Push past the burn, squeeze every rep, and embrace the pain — that is where the growth lives.